7/8/11

Warm Up
Stretch

Strength – 70lb Sandbag – 32lb K-Bell

  • Sandbag Sprawl and Clean 3 x 5
    Sandbag Zercher Lunge 3 x 3 (each side)
    K-Bell Goblet Squat 3 x 7
    Boot Strapper 3 x 10 (3 count = 1)

Ab Circuit, 15 reps each

  • Crunches
    Flutter Kicks (3 count = 1)
    Russian Twists (3 count = 1)
    Knees to Elbows
    Twist Crunch

Wrestling Speed/Agility

  • Jump Rope 2 x 1 minute
    Jump Rope 1 x 2 minutes
    Shadow Wrestling 3 x 2 minutes
    Circle
    Circle Sprawl
    Circle Down Block, Shoot, Sprawl
    Squat Jumps – 16kg K-Bell 3 x 10
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